Warm up
Plyo Circuit repeat 4x
Lunge Jumps 5 reps each leg with 35lb. DBs
Lateral line touches bar on back 10 sec.
Stairs 3x 1 Flight HAP(heavy as possible)
One arm Snatches 3x5 each side
Front Squats
Find 1RM
5 at 60%
5 @ 70%
AMRAP @ 80%
Sled Pulls with vest 100ft.=1 REP 30sec rest per REP 1 SET=4 REPS
1 SET 70lbs
1 SET 140lbs
2 REPS HAP(heavy as Possible)
CONDITIONING
UNBROKEN 100m DUMMY DRAG rest 2 min x 2 UNBROKEN=not setting dummy down/ 20 burpees per ground touch
Tabata Airdyne
Great job today fellas....you may notice we did not do exactly what is above. But there was 5 of us and needed to get the shit done.......here are the results
ReplyDeleteFront squats
195 amrap
Ghali 20
Brown & Dimick 10
Costa not sure, sorry it looked so bad I lost count
Leonard 275 10
Dummy 100m
Brown 59, 104
Ghali 43, 106
Costa 102, 220
Dimick 43, 50
Leonard 38, 44
Remember the goal is to not only go fast as possible but to make the second as fast as the first.....sand bagging does not get sub 90s :<).
Again team workouts like the one today will make us really fucking good. Let's start competing with each other.
Sub stair work for 15 min run on dirt BMX track
ReplyDeletePlyo and snatch work done with full turnouts
Snatches 95-115-115
FS max 315#
185x5
235x5
AMRAP@255=4
pressed for time. 30 sec rest between
Tire pulls
135x2
225x2
315 for fuckn heavy!
100m dummies
47.2 and 49.2 UNB
Keep in mind sub 90 seekers.......you have to start training sub 90 in everything you do, focus your mind to be faster when you are tired and good things will come
ReplyDelete